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"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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25 March 2017

SATURDAY & SUNDAY 170325

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be the CrossFit Games Open Workout and all registered Athletes in the 2017 Open will have priority in the completion of the workout. Judges and spectators are encouraged to attend.

Naomi!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

CrossFit Open Workout for Registered Athletes (11:30 AM – 2:00 PM)

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24 March 2017

FRIDAY 170324

CrossFit Games Open Workout 17.5

Adrian is a Warrior!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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23 March 2017

THURSDAY 170323

CrossFit Games Africa Regional Qualifier Workout #2 (2009)

For Time:

400 Meter Farmers Run (53lb. / 35lb. Kettlebell or 45lb. / 25lb. Bumber Plate)

Drop Weight at HQ

Run Big Loop

400 Meter Farmers Run (53lb. / 35lb. Kettlebell or 45lb. / 25lb. Bumber Plate)

Rest as needed then,

Find 1 Repetition Max Weighted Pull-up

Note: On todays session, runs begin and end at HQ. The big loop is an unladen run; athletes only carry a load during the 400 meter Farmers Carry. Farmers Run load is one handed, and Athletes may switch hands as often as possible. However, weight should NOT be placed on ground. The transition between hands should be less than 2 seconds (no two hand carry.)

Cori gets her first Rope Climb!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

CrossFit Games Live Open Announcement (5:00 PM at Krav Maga)

Satvana Satvana is Cancelled Tonight 

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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22 March 2017

WEDNESDAY 170322

Evolution A:

For Time:
Row 500 Meters
20 Burpees
10 Shoulder to Overhead (135lb. / 95lb.)

Rest up to 5:00 then,

Evolution B:

Tabata Mash-up:

Twenty Seconds “On” Followed by 10 Seconds “Off”

Double Unders
Rest 1:00
Toes to Bar

Note: Today we are “mashing up” an old school CrossFit HQ original triplet (Row, Burpee, Barbell) with a traditional “mash up” involving the infamous Tabata Interval. Combining a metabolic movement (row) with gymnastics (burpee) with weightlifting (barbell shoulder to overhead) is legit. In the Tabata, we will score “every repetition counts”. This is gonna be a good one.

Nice Hammer Fist, Laurie!

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Good luck and hard punches to Coach who will be attending Expert Level IV Krav Maga training at Krav Maga Worldwide in Santa Monica the next four days. KIDA and Osssssss.

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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21 March 2017

TUESDAY 170321

Three Rounds for Time:

Power Clean, 10 Repetitions (135lb. / 95lb.)
20 Hand Release Push-ups
30 Kettlebell Swings (53lb. / 35lb.)

Rest as needed then,

As Many Rope Climbs As Possible in 3:00

Note: Today’s session is a slightly modified version of the “Digging Deep Australian 2009 CrossFit Qualifier.” All stations are designed to be “consecutive repetition”. Hit todays session fast and hard!

Coach on “Whistle Kick Martial Arts Radio”

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Greg Amundson was recently featured on the Country’s premier Martial Arts Radio and Podcast called “Whistle Kick Radio.” Coach’s unique philosophy on the warrior spirit and integration of the mind, body and spirit, has inspired martial arts schools across the Nation! Legendary martial artist and PIT Fight Team founder John Hackleman said about Greg’s new book “Firebreather Fitness” that if your not following Greg’s program, you are “A partial artist, not a martial artist.”

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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20 March 2017

MONDAY 170320

“The Blitz”

Every 3:00 Minutes for 21:00 Minutes (7 Rounds)

Dumbbell or Kettlebell Thruster, 10 Repetitions (At HQ – 35lb. / 25lb.)
Sprint 100 Meters
Pull-up, 10 Repetitions (At Krav Maga)
Sprint 100 Meters

Note: This session is designed to be a 2:1 work to rest ratio. Sprint and drive as hard as possible through the required repetitions, with a goal of completing each round in 2:00 or less. Advanced athletes can scale up the weight and should perform Chest to Bar Pull-ups.

Chris and Cathy are Athletes Of The Week!

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Congratulations to Chris and Cathy who were co-recognized as Athletes Of The Week at CrossFit Amundson. This amazing couple are a true testament to the values of kindness, mutual encouragement, and dedication. Chris and Cathy are two of our most committed 7:00 PM CrossFit athletes, who originally joined our gym when the 7:00 PM was our fundamentals class! Now these two move with a sense of virtuosity and ever increasing intensity, with a relentless commitment to mastery of the basics. Chris is one of the most respected CHP Motor Officers in our County, and was recently promoted to Sergeant. However, with this promotion, also comes a relocation to Oakland. Thank you Chris for your commitment to our community, and for leading the next generation of Law Enforcement Officers. We are going to miss you!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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18 March 2017

SATURDAY & SUNDAY 170318

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be the CrossFit Games Open Workout and all registered Athletes in the 2017 Open will have priority in the completion of the workout. Judges and spectators are encouraged to attend.

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

CrossFit Open Workout for Registered Athletes (11:30 AM – 2:00 PM)

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17 March 2017

FRIDAY 170317

CrossFit Games Open Workout 17.4

Morgan on the Left Straight (With Power!)

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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16 March 2017

THURSDAY 170316

Olympic Lifting Skill Development: USAW Snatch Progressions.

Every 2:00 for 14:00 (7 Rounds)

Power Snatch from Power Position, 3 Repetitions (with 1 Overhead Squat)
Power Snatch from Above Knee Position, 2 Repetitions (with 1 Overhead Squat)
Power Snatch from Floor, 1 Repetition (with 1 Overhead Squat)
Full Snatch from Floor, 1 Repetition (catch in squat)

Rest as needed then,

“Mini Isabel”

For Time,

Snatch, 15 Repetitions (135lb. / 95lb.)

Note: Todays session is designed to provide athletes with an opportunity to refine their Olympic lifting skills, specifically with the Snatch, both Power Snatch and full Squat Snatch. The USAW progression will be reviewed and practiced with PVC pipe before adding weight in the EMOM. For the “Mini Isabel”, athletes may either Power Snatch or Squat Snatch.

4PM Crew following “Jackie”

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Todays Progression on Video with Coach [Video]

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

CrossFit Games Live Open Announcement (5:00 PM at Krav Maga)

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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15 March 2017

WEDNESDAY 170315

Bench Press 5,5,5,5,5 Repetitions (5 RM Load for 5 Sets)

Rest as needed then,

1 “Sprint Round” For Time of:

50 Kettlebell Swings (53lb. / 35lb.)
100 Meter Sprint
30 Toes to Bar
100 Meter Sprint

Note: For the Bench Press, all sets of 5 repetitions should be the same load, at an approximate 5RM weight. This means a heavy lift on all sets.

KIDA! Yellow Belt Krav Maga is on!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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